I'm 169cm 110lbs. Is it fine if i maintain 2,000 - 2,500 calories a day to gain mass? Estimating my body fat is around 15-20%.

An easy rule for this is that if you're not slimming down, that's your maintenance.

Everyone should have a calorie counter app in their phones IMO, easier to track whether you've eaten enough for the day or not.

I just started using it today, its quite awesome, the one I use is myfitnesspal, you guys can check it out

thanks for sharing

i've never counted the calories that i took. my food r always oil free, fried free low salt zero sugar. 5 boiled eggs, veggies n chicken breast meat, and whey in the morning, post workout, n prebedtime.

the weights that i train r increasing 1.5-2kgs weekly

your diet must be pretty tiring, drab and from my point of view, nauseating

you dont even give a damn about your diet so why bother others? and u said u r in the obese category right? lol

my diet is not tiring at all because im already 27yo. since i was 15yo i've already became slim boy.. so i've already get used to how to control my diet

seriously sometimes it feels even sicker to see some people who never care about their diet when they're already out of shape.. i pray for them

Yes, I should not bother if I am obese :/

wishing u happy all the time. stay as strong as u r now

It depends how ones plays with cal in cal out plus type of carbs. Nasi Lemak/Pizza, shall we classify them as dirty? At times we need our lives, how far we wanna go, what are the short term goal, long term.. Eating clean may has its adverse effect, that doesn't mean we shall not aim on that direction.

Assuming 1 roti canai having same cal with a plate of green big leafy vege, which one you go for? I will go for Canai.. So in short, you gotta know how fast your body can response to it, how you can enjoy certain foods and yet you are able to pilot your body.

Let's strike a balance in life is always the best deal.

The cal in vs out theory is just part of eating clean and maintaining a perfect physique.

What people fail to realize is that the slow/fast digestion, energy used to breakdown the fats/carbs/proteins, thermogenic effect of food, metabolism, etc are actually important elements in helping one sustain his/her diet program as well.

cold / normal water to blend a mass gain shake?
my stomach is not good, every morning after drinking cold stuff wil go to toilet afterward

Are you sure because of cold stuff?

probably ~ Coz i used to drink hot milo / coffe previously , i start not feeling well after chg to cold mass gain shake and sometimes even drink and after awhile it shit out = = it's lik nv absorb in my stomach at all

does your mass gain shake contain magnesium?
"people also take magnesium in the form of antacids to relieve indigestion or laxatives to relieve constipation" as quoted from a website

Very likely it's due to high lactose in your shake

u need hydrolyzed whey

So u guy hav any suggested supplement [mass gain] for ppl lik me?

This post has been edited by ItsWL: Mar 27 2013, 11:46 PM